During most training cycles there comes a time to back off our load and volume. Think of it like taking one small step back in order to take a huge jump forward. In the sport of weightlifting, we see this all the time, lifters will taper off for a competition in hopes of hitting big numbers on the day of the meet. This week for Titan, we’ll be de-loading. Take it down to 70% today and complete 3 sets of 5 at up to 70%. This shouldn’t be a breeze, but it also shouldn’t be a max effort like the past 3 weeks.

For conditioning today, push the envelope a bit since strength won’t leave you destroyed. Big (unbroken) sets of thrusters and toes to bar, and consistent sets of double unders.

“Death by Dead lift / Burpee”
Treating as an EMOM for a max of 15 minutes: Complete 1 dead lift and 1 burpee on the first minute adding one rep to each movement each subequent minute until you miss or reach 15 minutes.

ex. on minute 7 you’ll hit 7 deads and 7 burpees over the bar

Strength
Build up to a heavy(ish) set of 3 for the dead lift
Then
Break down to 60% of what you hit today and use that for the WOD

Take the beginning of class to dial in shoulder mobility and movement technique. Partner up and set up barbells in the rack taking a few minutes to zero in on the appropriate weight for today. Once you declare that you are starting – that is your set. You have one shot to complete up to 30 reps using the 3 pressing movements. Start with strict press and go until you can not complete any more reps, then without resting begin to accumulate reps using the push press, again, stopping when you can no longer push press. Your last chance to get to 30 will be using the push-jerk. Let’s see how many of us can get to 30 reps!

The idea here is building capacity, don’t go for 95 pounds and only get 20 reps, be smart about the weight and make your set count.

Looking outside today it’s hard to imagine going out for a run. But this weather won’t last and its time to get after some running workouts! CrossFit Thermal is happy to announce the return of “Club Endure” our outdoor running endurance class. Classes are free to all members and will meet once per week. These class are shorter distance interval style running workouts designed to improve your endurance and be a lot of fun at the same time. Check out some changes and improvements to this season’s “Club Endure” and we’ll see you at the track!

Cost: Free to all members

Location: Colonial Middle School Track – 716 Belvoir Rd, Plymouth Meeting, PA 19462. The track is around the back of the school. There will be times that we will use the track and times that we will use the field, be ready for both.

Come and get ready for a fast Met-Con today. Hit a 1K row, then immediately move to a mostly body-weight triplet counting rounds and reps. Once we’ve broken down and recovered, we’ll spend 20 minutes today focusing on learning movement. Where are you in your Muscle Up progression? What’s holding you back? Choose your area of weakness and dedicate time to improving.